In sports medicine, muscle soreness caused by exercise is divided into two types:
One is that pain occurs immediately after exercise, but it also disappears quickly. This is called acute muscle soreness.
The other is to appear only a few hours or one night after exercise, with fatigue, fatigue, and even muscle spasms, stiffness and other symptoms. This kind of muscle pain disappears slowly, and it usually recovers in 3 to 4 days or even 6 to 7 days. This symptom is called delayed muscle soreness or fatigue after exercise.
We often say that muscle soreness mainly refers to the latter type, namely delayed muscle soreness. There is a clear difference between muscle soreness and strain. In fact, muscle soreness is a normal, positive physiological manifestation. People often develop significant muscle soreness and discomfort after strength training or an exercise that is less adaptable (larger exercise or new exercise, etc.). These symptoms will naturally disappear after a period of rest, and when the same exercise is performed again, the symptoms of muscle soreness will be significantly reduced or not produced. The muscle strain caused by exercise will be different. Muscle or ligament strain will cause a large area of ​​skeletal muscle pathological changes, such as cell degeneration, cell necrosis, etc., not only affect continued sports or training, but also may cause more serious s consequence.
Why are muscles sore?
The mechanism of muscle soreness is more complex, mainly including the following aspects: 1 Lactic acid accumulation. 2 muscle spasms. 3 muscle fiber or connective tissue damage. 4 other factors.
Changes in tissue osmotic pressure or acute inflammation can also cause muscle soreness. How is lactic acid produced?
Human body movement requires energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise; but if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, water and carbon dioxide are generated after glucose metabolism, which can be easily excreted through the respiratory system and harmless to the human body. During anaerobic exercise, glycolysis produced a large amount of intermediate metabolites such as lactic acid, which could not be eliminated by respiration, resulting in the accumulation of lactic acid. Muscle sore self-treatment rest: Rest can slow the phenomenon of muscle soreness, and can slowly promote blood circulation, can speed up the elimination of metabolites, and can eliminate the supply and repair of muscle soreness, so that it can return to normal.
Stretching the stretched muscles statically accelerates the relaxation of the muscles and relieves the antagonistic muscles, helping to restore muscle mass. Static stretch exercises are performed locally on the soreness, keeping it stretched for 2 minutes, then taking a rest for 1 minute, and repeating. This stretching exercise several times a day will help ease the paralysis. Tapping massage: local massage for soreness to relax the muscles, promote muscle blood circulation, help damage repair and remission.
Of course, self-relaxation therapy can also be performed. Generally, the back of the neck and limbs are the main components and the head and chest and abdomen are supplemented. The specific methods are:
1, beat back: hands into empty fists, light shoulders and waist. You can also tap the shoulders, back, waist, and lower limbs alternately with beat bars. When flapping, pay attention to the back should be light, the lower limbs can be biased.
2, massage legs: from top to bottom in the thigh's anteromedial and anterolateral massage repeatedly.
3, shaking legs: standing or sitting position, leg muscles to relax and shake, while the ankle can be up and down around the ring activities.
4. Push the Yintang: Push your thumb from the Yintang (eyebrow) into the temples with your two thumbs, repeat 8 to 10 times, pause for 5 to 10 seconds each time, then separate your fingers and push them from the forehead hairline to Baihui 5 to 6 times, repeated operation 30 times, each interval of 5 to 10 seconds.
5, rubbing chest and abdomen: from top to bottom rubbing the front chest, repeated 20 times; and push the abdomen from left to right circular rubbing, repeated 20 times.
6, hot compress: is the most effective way to heat the local muscle pain, can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle pain, especially with a slight stretching exercise or massage, will be more able to accelerate Eliminate delayed muscle soreness and promote normalization.
How to avoid backache leg pain after exercise:
1. Warm-up exercises: Prepare for a full preparation before exercise, like low-intensity aerobic exercise or low-load weight training, which will relax the joints in the muscle activity area, accelerate blood circulation, and properly stretch Active muscle groups.
2. Step by step: The load of exercise and the time of exercise should be gradually increased in a gradual manner. Do not exceed the scope of individual ability.
3, to avoid eccentric contraction: engaged in unfamiliar or infrequently engaged in exercise, especially when engaged in repeated centrifugal muscle contraction exercise, more prone to muscle soreness phenomenon, it should avoid centrifugal contraction exercise.
4, to avoid excessive exercise: Many people usually very little exercise, and occasionally exercise once, we must not feel tired, only to feel intoxicated, so it is inevitable that the second day backache leg pain, so people who do not often exercise should pay attention to when the exercise can be stopped. Because a lot of exercise can not only not achieve the purpose of exercise, but harmful to the body.
5. Relaxation: Relaxation exercise after intense exercise is very important, especially with the extension of the active site, can promote circulation, can help to slow down or even avoid the occurrence of muscle soreness.
6, regular exercise: sports expensive in the long-term adherence, and regularity, so not only can exercise, but also can improve the body tolerance, reduce the incidence of muscle soreness.
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